Week Of 032723

 Week Of 032723

Monday Class at 5:00PM

Warmup with 5 minutes Bike Then:

3 Rounds of: 

5 Broad Jumps 

5 Burpees 

10 Airsquats 

30 Singles 

Strength:

Strict Press

5-5-5-5-5 

Use 70% Max Across 

Conditioning: 15 Minute Cap 

5 Rounds for Time of: 

18 Dumbbell Snatches 

12 Dumbbell Box Step Overs 

40 Double Unders    

Mobility:  

1 Min Twisted Cross Each Side 

2 Min Childs Pose 

1 Min Leaning Lizard each side 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins jog Then 3 Rounds of:

5 Inchworms 

10 Situps 

15 Airsqauts 

Mobility:

1 Min Single Leg Forward Fold Each side 

1 Min Pigeon Each Side 

2 Min Sumo Squat

Strength:

Barbell Row 

10-10-8-8

Conditioning: 12 Minute Cap 

5 rounds for Time of: 

12 Deadlifts

9 Hang Power Cleans 

6 Jerks 

Use Roughly 60% Max Jerk (155/105 max)

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

15 Toe Touches 

10 Airsquats 

5 Burpees 

5 Pushups 

Mobility: 

1 Min Wrists each side 

2 Min Sumo Squat

1 Min Twisted Cross Each side

Strength: 

8 Minutes to Establish a Max Thruster for the day 

Conditioning: 10 Minute Cap 

21-15-9 Reps For Time of: 

Thrusters 

Pullups 

*Use Roughly 50% Max Thruster (96/65 Max)

Saturday:

Strength And Conditioning:

5 Rounds for Time of: 

Run 400M 

30 Wallballs 

30 Box Jumps 

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Week Of 032023

 Week Of 032023

Monday Class at 5:00PM

Warmup with 5 minutes Bike Then:

3 Rounds of: 

5 2 Pushup Inchworms 

10  Lunges 

10 Airquats 

5 Kip Swings 

Strength:

Bench Press

8-8-8-8

Use 60% Max Across 

Conditioning: 15 Minute cap

4 Rounds For Time: 

16 Front Rack Lunges *

15 Pullups 

*Use a weight that challenges you but can be done unbroken (Roughly 115/75)

Mobility:  

2 Min Seated Forward Fold 

1 Min Twisted Cross Each Side 

2 Min Childs Pose 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins jog Then 3 Rounds of:

10 Jumping Lunges 

10 Situps

10 Airsquats 

5 Rollover V sits 

Mobility:

1 Min Tall Dragon Each side 

1 Min Lizard each side

2 Min Sumo Squat

Strength:

Weighted Pullups 

3-3-3-3-3-3-3

Conditioning: 15 Minute Cap 

6-9-12-15-18 Reps For Time of: 

Lateral Burpees 

Front Squats @ 55% Max (or 135/95)

Wallballs 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 High Reach Burpees

10 Tempo Airsquats

15 Toe Touches 

5 Broad Jumps 

Mobility: 

2 Min Seated Forward fold

1 Min Seal 

1 Min Wrists each side 

Strength: 

Back Squat 

4-4-4-4-4

Use Roughly 65% Max across 

Conditioning: 4 Rounds each for time of: 

15 Deadlifts @ 60% Max (No heavier than 275/185)

15 Box Jumps 

15 Bike Calories (males and females)

Rest 1 Minute 

*Record each round and try to maintain split pace.,,.

Saturday: NO IN PERSON CLASS THIS WEEK 

RUN OR WALK 5K and Post Times online

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Week Of 031323

 Week Of 031323

Monday Class at 5:00PM

Warmup with 5 minutes Bike Then:

3 Rounds of: 

5 2 Pushup Inchworms 

10 Side Lunges 

10 Airquats 

5 Rollover V sits

Strength:

Deadlift

5-5-4-4-4

@ 60-60-70-70-70% Max 

Conditioning: 12 Minute cap

For Time: 

Run 800M 

30 Burpees Over The Bar 

45 Thrusters (@ last weeks best thruster set)

Mobility:  

2 Min Seated Forward Fold 

1 Min Seal Pose 

2 Min Standing Straddle 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins jog Then 3 Rounds of:

5 Pushups 

5 Jump Squats 

10 Jumping Lunges 

10 Situps

Mobility:

1 Min Leaning Lizard each side 

1 Min Single Leg Forward Fold each side

2 Min Sumo Squat

Strength:

Strict Press

6-6-6-6-6

@ 65% Max across

Conditioning: 

5 Rounds of AMRAP 3 

3 Power Cleans (Using 60% Max Power Clean)

6 Pushups 

9 Airsquats 

* Rest 1 Minute Between Rounds 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 Pullups 

10 Pushups 

15 Airsquats 

30 Mountain Climbers 

Mobility: 

3 Min Sumo Squat 

1 Min Seal 

1 Min Wrists each side 

Strength: 

Back Squat 

3-3-3-3-3

All sets at 70% Max 

Conditioning: 

On The Minute For 15 Minutes complete: 

1 Toes To Bar 

Max Burpees to a target 

Increase Toes to Bar by 1 rep every minute...

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

Bike 5 Minutes for distance then: 

On The minute for 30 Minutes Complete: 

1 Clean and Jerk (Athletes choice)

Then: 

Bike 5 Minutes for distance 

**Score is Total LBS lifted and total distance biked..

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Week Of 030623

Week Of 030623

Monday Class at 5:00PM

Warmup with 5 minutes Bike Then:

3 Rounds of: 

10 Airsquats 

5 2 Pushup Inchworms 

20 Lunges 

Strength:

Bench Press

5-5-5-5-5

@ 60% Max 

Conditioning: 15 Minute cap

5 Rounds For Time of: 

15 Deadlifts @ 60% Max Jerk 

10 Burpee To A Target 

5 Clean and Jerks @ 60% Max Jerk 

Mobility:  

2 Min Seated Straddle

1 Min Seal Pose 

2 Min Tall Dragon each side 

Wednesday:

Class at 5:00 PM

Warmup with 5 Mins jog Then 3 Rounds of:

5 Strict Pullups 

10 Pushups 

15 Airsquats 

20 Situps 

Mobility:

1 Min Childs Pose

1 Min Twisted Cross each side

1 Min Seal 

2 Min Sumo Squat

Strength:

Barbell Row 

10-10-10-10

*Using a weight that can be done without jerking your body slow and controlled with a 1 second pause at the top, through all 10

Conditioning: 

On the 3rd Minute for 6 Rounds complete: 

100 Ft Shuttle Run (2X D&B)

15 KB Swings 

100 Ft Shuttle Run 

*Weight Should be something that can be maintained unbroken for all 6 Rounds 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

5 No Pushup Burpees 

5 Burpees 

5 Rollover V Sits 

Mobility: 

1 Min Seated Forward fold

1 Min Single Leg Forward Fold each side 

2 Min Saddle 

1 Min Lizard each side 

Strength: 

Thruster 

6-6-6-6-6

*Take From The rack - Use 90% Strict Press Max 

Conditioning: 10 Minute Cap 

For Time: 

100 Wallballs

*10 Toes To Bar Every break 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

For Time:

Bike 1.2 Miles

20 Alternating Dumbbell Snatches

20 Double Dumbbell Squat Cleans 

100 Situps 

20 Double Dumbbell Squat Cleans 

20 Alternating Dumbbell Snatches 

Bike 1.2 Miles 

*Use a weight that the snatches can be done unbroken (est. 45/30)

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes